Month: May 2011


WOD 5/16/11 3 Rounds for time – GO HEAVY! 3 Power Cleans 3 Front Squats 3 Deadlifts 50 double unders Same weight for all three barbell movements. 5 burpee penalty if the hands come off the bar before moving to double unders. Post time and weight used to comments.

Nutrition Seminar Thursday May 19

Thursday at 8pm we will be having a one hour nutrition seminar to go more in depth about proper nutrition and the Paleo Diet. Some of the coaches will be there to discuss different topics and help answer any questions you may have. Read up and come prepared with questions!

Pinata Party

WOD 5/12/11 Test Day! Choose 5 from the following list to test: 500m Row 400m Run Max Pullups Max Muscle ups Max Unbroken Double Unders Max Height Box Jump Max Distance Broad Jump Max Burpees in 3 Minutes Max Weighted Dip Max Weighted Pullup 15 Reps of Bodyweight Overhead Squat Max L Sit

Best Dressed

WOD 5/6/11 3 Sets of 10: Heavy Kettlebell Swings Weighted Ring Push-Ups This isn’t for time. Alternate between swings and push-ups. Go heavy! For Time: 1000m Row 25 Wall Ball 25 Pull-Ups 25 Kettlebell Swings 25 Push-Ups As always, Post time to comments.

New Swag

New Ladies Tank Tops – $20 Printed on American Apparel Tanks New CFB Decals – $3 Stick ’em on your window, wakeboard, rowing machine, or on your child’s forehead! (Sticker is actually white with the CFB cut out)